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Build a Low-Carb Bol Packed with Flavor

02 Mar 2020

A customer at Bolay Fresh Bold Kitchen ordering from a staff member in a blue hat behind the counter

If you are following a low-carb diet, you may be on-trend. Low-carb diets have been popular off-and-on for decades. At one time, they were considered controversial, but they are increasingly gaining mainstream acceptance again.

There are many reasons to follow a low-carb diet, such as faster weight loss in the short-term as well as health improvements such as lower cholesterol, lower blood pressure, and better blood sugar control for managing type 1 and type 2 diabetes. In fact, a low-carb diet may be one of the most effective ways to manage diabetes.

Most of the time, when people think of a low-carb diet, they think of abstaining from eating pasta, bread, rice, and other traditionally high-carb foods. They think of a bland, boring diet consisting mainly of veggies and proteins. And while veggies and proteins are the mainstays of low-carb eating, at Bolay, they are far from bland and boring.

How Many Carbs Can You Eat on a Low-Carb Diet

Although the name “low-carb” is self-explanatory, there are many types of low-carb diets out there. Most of them follow the same general guidelines: lower in carbs and higher in protein than most other diets. This means they emphasize consuming meat, fish, eggs, seeds, nuts, veggies, fruit, and healthy fats. Consumption of high-carb food such as potatoes, grains, and high-sugar drinks and junk food should be avoided.

On these diets, the amount of carbs you can eat depends on your preferences and your goals. General guidelines are as follows:

100–150 grams – this range is for those who often do high-intensity interval training (HIIT) or are just trying to maintain their current weight. It may include more fruit and some starches like potatoes.

50–100 grams – this range is for those who want slow and steady weight loss or at the weight management stage. It includes plenty of fruit and veggies, but little to no starches.

Under 50 grams – this range means business. It is for those who are trying to lose weight fast. It includes plenty of veggies but limits fruits to berries that are low on the glycemic index (GI).

Popular low-carb diets include the ketogenic diet, low-carb/high-fat diet, low-carb Paleo diet, the Atkins diet, the Eco-Atkins (vegan version of Atkins), the zero-carb diet, and the low-carb Mediterranean diet. With the exception of the zero carb diet, these diets fall somewhere within the daily carb intake outlined above.

How to Add Flavor to Your Low-Carb Diet

Now let’s get to the good stuff – adding flavor to your low-carb diet. Whichever diet you’ve chosen, filling up flavorful low-carb meals will help you stick to it. That’s where Bolay comes in. If you are looking for low-carb choices near you, here’s a quick list of what you can find. Bolay’s menu is seasonal, so your choices may vary.

Low-Carb Bases

A Bolay bol starts with a base, and we offer two delicious low-carb choices.

Kale Yeah! Salad – this tasty mélange consists of kale, red cabbage, carrots, and golden raisins in a lemon-mustard dressing. In addition to being low in carbs, one cup of kale packs a nutritional punch with almost 3 grams of protein, 2.5 grams of fiber, vitamins A, C, and K, folate, alpha-linolenic acid, and omega-3 fatty acids.

Baby Spinach – with 1 gram of carbs, raw baby spinach is so low in carbs that you can practically eat as much of it as you want.

Low-Carb Veggies

Once you’ve chosen your low-carb base, it’s time to add some veggies. Luckily, all these veggies are low in carbs, so this is the time to add bulk to your meal without adding bulk to your body.

  • Brussels sprouts
  • Balsamic mushrooms
  • Ginger broccoli

Add Some Protein

Here’s where you can add to your heart’s delight. A large Bolay bol gives you the choice of two proteins, but if you’re not that hungry, you can always go for the smaller bol with one protein option. Either way, with the exception of tofu and shrimp, these proteins are carb-free.

  • Lemon Chicken
  • BBQ Chicken
  • Steak Au Jus
  • Spicy Thai Shrimp

Add Extra Flavor

With the exception of avocado, these add-ons give you tons of flavor while adding relatively little to your carb count. That’s a bargain by just about any standard.

  • Freshly Chopped Cilantro
  • Chimichurri
  • Parmesan Cheese
  • Avocado

Sauce It Up! as We Say at Bolay

Sauces are the finishing touch of flavor for your bol. And they are low to zero in carbs. So few that we can’t even count them.

  • Spicy Thai
  • Carrot Ginger
  • Cilantro Pesto (Contains Dairy)

Putting It All Together

Now that we have the best low-carb choices, it’s time to play. The good news is that there are so many choices that you can create an unfathomable amount of low-carb bols. Here are a few to try.

  • Kale Yeah! Salad, Balsamic Mushrooms, Ginger Broccoli, Steak Au Jus, Avocado, and Carrot Ginger Sauce
  • Baby Spinach, Balsamic Mushrooms, Ginger Broccoli, Spicy Thai Shrimp, Pork Tenderloin, Fresh Cilantro, and Spicy Thai Sauce
  • Kale Yeah! Salad, Brussels Sprouts, Ginger Broccoli, Lemon Chicken, Avocado, and Cilantro Pesto Sauce
  • Baby Spinach, Balsamic Mushrooms, Brussels Sprouts, Spicy Thai Shrimp, Fresh Cilantro, and Carrot Ginger Sauce

A Quick Word about Complex Carbohydrates vs. Simple Carbohydrates

One thing to note is that not all carbohydrates are created equal. Complex carbs take your body longer to digest and provide a stable source of energy. They are found in bread and pasta. Simple carbs are found in syrups and table sugar. They give your body short bursts of energy but also cause a spike in blood sugar.

Although complex carbs are a better source of energy than simple carbs, they are not always healthier. Therefore, the overall nutritional profile of the food you eat is as important as the type and amount of carbs it contains.

When you are looking for a flavorful, low-carb meal, look no further than Bolay. With endless combinations of low-carb ingredients, you’ll get endless flavor. Come in to enjoy a bol, or order online and take it home.


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